Sit-ups are a common way to exercise the abdominal muscles, a sport that we have mastered since our elementary school days. In sit-ups, the trainer will lie flat on the mat with bent legs and hands behind the pillow, and when getting up, the upper body is raised as much as possible to the point where the lumbar spine is completely off the ground and even the elbow joint touches the knee joint. However, readers have found that when done with the action will often feel the back pain uncomfortable. What is the reason for this? It turns out that our normal adult spine, frontal view should be straight, surrounded by strong ligaments and muscle attachment. The side view is curved, with four bends: cervical, thoracic, lumbar and sacral. Among them, the cervical curve is anteriorly convex, the thoracic curve is posteriorly convex, the lumbar curve is anteriorly convex, and the sacral curve is posteriorly convex. Medically known as. The physiological curvature of the spine. The presence of the curvature of the spine makes the spine act like a large spring, increasing the ability of the spine to cushion shock, maintain the balance of the spine, and protect the internal organs. The spine works closely and synergistically with the surrounding ligaments and muscles, allowing the spine to flexibly and freely extend back, flex forward, bend sideways left and right, and turn the body. However, the action in place sit-ups need to repeatedly flex the neck and bend back, back muscle group load, exercise after the end of easy muscle pain; more importantly, the normal state of the lumbar vertebrae forward convex, lumbar intervertebral discs thick front edge and thin back edge, in doing sit-ups and other forward bending action, can make the front edge of the vertebral space gap narrowing, the rear edge of the widening, so that the pressure on the rear of the intervertebral disc increases, if repeatedly fold back and forth for a long time, can Resulting in backward protrusion of the intervertebral disc, compression of the nerve can cause lumbar, lower limbs, soreness and pain. In addition, sit-ups, prolonged neck flexion is also likely to cause cervical strain and cervical spine injury. Therefore, for the sit-ups, I have a few suggestions: 1, the sit-ups with both legs straight is strongly discouraged. Many exercise experts have pointed out that this exercise position will produce 3300 Newton force in the spine, and there is a high correlation with low back injuries. Therefore, this type of exercise is not only ineffective, but also harmful. 2, can do the basic sit-ups: upper body lying flat, legs bent, with the strength of the abdomen to lift the head and shoulders; or line curl exercise: curl only involves torso activity, and the difference between sit-ups is that the action is only the head and thoracic spine off the ground, lumbar spine flat against the ground, the formation of torso bending action, increasing the participation of abdominal muscles. 3, for regular physical exercise, back muscle developed people, moderate sit-ups help to enhance the elasticity of abdominal muscles, eliminate excess abdominal fat, enhance the lumbar spine, cervical spine muscle group toughness are very good results. But there are several details to pay attention to: (1) do a good job warming up; (2) master the speed; (3) to pay attention to breath exhalation guide; (4) to pay attention to the breath after doing. 4, the most sedentary office workers are not suitable for doing sit-ups. Because, for a long time sedentary, especially low head, bending, has made the cervical and lumbar vertebrae under greater pressure, and sit-ups mainly rely on the strength of the abdominal muscles, the upper body driven up. Do the whole action, will let the original has been “injured” cervical spine, lumbar vertebrae again under pressure, increasing the degree of damage. Therefore, sit-ups are not suitable for sedentary people. It is recommended that they can perform “small swallow fly” or “five-point support”. 5, suffering from lumbar disc herniation patients try not to do sit-ups. If you have to do sit-ups, then it is recommended to reduce the amplitude of the sit-up action in the process of doing sit-ups, such as doing half body sit-ups. The action process should be gentle and slow, avoid the process of action fast, sudden force. 6, push-ups, plate support and other movements can enhance the abdominal muscles, but also exercise to the waist muscles, there is no need to do sit-ups excessively.